Parents: Power Your Child’s Learning with Protein

For your child’s brain to work at its best, their body needs protein. That’s because protein contains amino acids—tiny building blocks the body can’t make on its own but needs to create important brain chemicals called neurotransmitters. Since these brain chemicals are critical for mental function, making sure your child gets enough protein every day is a smart way to support their ability to learn in the classroom.

The good news is many protein-rich foods are also kid-friendly. Read on for simple ways to put protein on the menu to boost your child’s intake.

Milk is a great protein booster for kids

Milk provides about 8 grams of protein per cup. Whole milk’s creamy taste can win over picky eaters, but low-fat or fat-free milk is a lighter option that still delivers all the protein and nutrients kids need.

Yogurt is another easy protein source for active brains

One 6-ounce cup of yogurt provides about 8 grams of protein. Try plain Greek yogurt topped with fresh berries for a creamy, naturally sweet snack your kid will actually enjoy. And, the gut-friendly probiotics are a plus!

Beans, peas, and lentils are budget-friendly protein options

A one-half cup cooked serving of these little guys delivers 7 to 9 grams of protein, and they’re perfect in a warm bowl of chili or baked beans on a chilly fall day.

Lean meats, fish, and poultry are easy ways to fuel up on more protein

These foods provide about 7 grams of protein per ounce. Think small portions, around 2 ounces per meal, which is roughly the size of two ping pong balls.

Eggs are a versatile protein all-star

Each egg provides 7 grams of protein Scramble them up, make an omelet, or pop a hard-boiled one into the lunchbox.

Cheese is a solid protein booster

Cheese provides about 7 grams in just one ounce. So, the next time your little one is digging into mac and cheese, a grilled cheese, or any cheesy snack, know their brain’s getting a little bonus too.

Peanut butter is a protein crowd-pleaser

A tablespoon provides about 4 grams of protein. Try it in a classic PB&J on whole grain bread, spread on celery “boats,” or even in a cookie now and then. Almond or cashew butters deliver a similar protein punch. Just be sure to check with your pediatrician if allergies are a concern.

Nuts and seeds are convenient protein options

Almonds, cashews, peanuts, and walnuts provide 4 to 7 grams per ounce (about a small handful). They’re calorie-dense, so keep portions in check. Pre-pack them in small containers for snacks, lunchboxes, or on-the-go fuel.

Whole grains are an undervalued protein source

One half cup of brown rice, whole grain pasta, or a slice of wheat bread provides about 3 grams of protein—and paired with other protein-rich foods, they make meals extra satisfying.

To support optimal learning, aim for at least 19 grams of protein per day for young kids, age 4 to 8 years, and at least 34 grams per day for older children, age 9 to 13 years.

Remember, when you serve up protein-packed foods, you’re not only filling your child’s plate—you’re fueling their minds for success. 

Here’s to an October full of learning and growth!

Lorna & Kathleen
Co-authors of Eating for A’s

P.S. Need goal tracking forms? You’ll find a full set in Eating for A’s—one for each pre-set monthly goal and extra credit. We call them My Smart Tracker forms. You can call them one of the easiest ways to help your kids reach their full potential in the classroom and beyond.